Running more than 50 minutes a week reduces the risk of heart disease and cancer
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Many people are aware of the fact that they tend to lack exercise, and find time to run and jog regularly. While there is an opinion that ``you should increase the amount of exercise you do in your daily life in order to maintain your health,'' research has shown that `` running for about 50 minutes a week reduces the risk of death from heart disease and cancer. '' Announced.
Is running associated with a lower risk of all-cause, cardiovascular and cancer mortality, and is the more the better? A systematic review and meta-analysis | British Journal of Sports Medicine
https://bjsm.bmj.com/content/early/2019/09/25/bjsports-2018-100493
Running may help you live longer but more isn't necessarily better
https://theconversation.com/running-may-help-you-live-longer-but-more-isnt-necessarily-better-120578
Not only does running reduce the risk of obesity, high blood pressure, high cholesterol, diabetes and heart disease, but it also improves metabolism and heart function. In addition, research has also been reported that 'running may suppress the growth of cancer cells.'
Running may suppress the growth of cancer cells - GIGAZINE
'It's reasonable to think that 'running will make you live longer' because of the benefits of running, but there's no consistent scientific evidence to support that,' says sports medicine researcher at the University of Victoria in Canada. Associate Professor Celiko Pedisic. A research team led by Associate Professor Pedisic focused on 14 studies on the association between running and jogging and the risk of death from heart disease and cancer, and summarized the data.
A sample of 230,000 people had their health followed for 5.5 to 35 years. Also, it seems that about 26,000 people died during the follow-up survey. When the research team confirmed running habits, it was found that about 10% of the 230,000 people were habitually running. The research team also aggregated the running speed, frequency, and time of people who were accustomed to running.
The study found that regular runners had a 30% lower risk of dying from heart disease and a 23% lower risk of dying from cancer compared to non-runners. The researchers found that just running 50 minutes or more at least once a week reduced the risk of death, and running longer or more often did not reduce the risk of death. it is.
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Also, there was no relationship between running speed and the rate of mortality risk reduction, and running at 8 km / h and running at 13 km / h did not change the health benefits. Associate Professor Pedisic said, ``Running at a pace that is most comfortable for you may be the best exercise for your health.''
However, overworking your body with running carries the risk of injury. Even though the body has not recovered, if you continue to repeatedly apply stress to the tissues by exercise such as running, the risk of injury increases. Therefore, it is possible to reduce the risk of injury by avoiding uneven areas and hard ground, wearing appropriate shoes, and being conscious of maintaining the pace and time of running while taking moderate breaks. Also, although it is very rare, there is also a risk of sudden death during running.
Still, the benefits of running far outweigh the risks, Pedicic argued, 'Instead of suddenly increasing the pace, duration, or frequency, set a goal of at least 50 minutes a week and run at a moderate pace. okay,” he said.
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